What Helps With Depression? CBT, Journaling, and Coping Lessons

In this second part of our year-end reflection, Terri, Anita, and Bridget revisit powerful moments from 2022 that offered new ways of coping with depression. From reworking the 12 steps into a mental health framework, to journaling methods that transform negative thoughts into art, to rethinking resolutions with compassion instead of shame, these stories remind us that recovery is built step by step.

Featuring insights from Wally, Dr. Margaret Rutherford, and Gina Barry, this episode highlights practical tools, cognitive strategies, and affirmations of self-worth that help us move into the new year with greater resilience.

Primary Topics Covered:

• Why 2022 was difficult and the importance of shared reflection
• Wally’s “12 Steps for Mental Health” and how to adapt tools to fit individual needs
• Practicing self-compassion and granting ourselves grace
• How CBT helps challenge negative thoughts and “cancel” self-critical lies
• Dr. Margaret Rutherford on making resolutions without shame or self-loathing
• The role of self-care as an empowering daily practice
• Gina Barry’s creative journaling method: “writing the ugly out” safely and privately
• Using art and writing to transform dark thoughts into something meaningful
• The hope and strength found in community and shared voices

Timestamps

00:00 Intro and reflections on moving from 2022 into 2023
 01:43 Wishing listeners light, hope, and connection in the new year
 02:38 Why the hosts revisit impactful episodes and guests
 02:57 Anita revisits Wally’s “12 Steps Revised for Mental Health”
 03:24 Wally explains his adapted 12 steps for managing depression
 05:01 Why structured steps can make coping feel doable
 05:46 The importance of personalizing mental health tools
 06:05 Wally on self-compassion and granting ourselves grace
 06:53 Mindfully dismissing negative self-talk in daily life
 07:30 How CBT helps challenge and cancel depression’s lies
 08:53 Bridget revisits Dr. Margaret Rutherford on rethinking resolutions
 09:33 Why resolutions rooted in shame are harmful
 10:02 Planting seeds of self-care and self-worth instead
 11:11 Dr. Margaret on integrating past, present, and future in healing
 12:22 Choosing self-love and hope instead of self-loathing
 13:34 Terri revisits Gina Barry’s “journaling to get the ugly out”
 14:22 Why writing down thoughts gives relief and perspective
 15:23 Gina explains layering words for safety and privacy
 16:13 Turning “ugly” thoughts into safe, textured expression
 17:14 Using art and journaling as a way to affirm healing
 18:26 How visual art can layer over journaling for hope
 19:40 Invitation for listeners to share which episodes impacted them
 20:15 Closing reflections and hopes for a gentler 2023

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